December 29, 2016 – Week 3, Day 2

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x15

Step Ups (18” Box)
BWx25/25

Hyperextensions
BWx25
BW+10x15

14” Rack Pulls
45x10
55x10

Crunches
BWx35
BWx25

Leg Raises
BWx27

Stretching

Comments: Symptoms feel like they are improving some but still concerned going into this workout. Sleeping and eating well, doing what I can to assist recovery (walking, massage, supplements, stretching). I decided to use the elliptical I used last time to change it up from the first two weeks and see how it went a second session. Heart rate got to 154bpm. Calf raises were good, only really noticed that I was slowing down on the last five. Box touches in both styles feeling good in the hamstrings. More so hamstrings in the wide stance. Not sure if it is because they are first and just waking up the hamstrings or what. I felt like I did well with the squat therapy drill this session. I didn’t feel like I was fatiguing much. Box squats with the bar felt good too. I got to use the actually good power rack this time. Maybe being in the cage is comforting as I felt like this was easier than last session. Next step-ups. Same as last week but increased the step by 2”. Getting a bit tiring. Some aches in the left hip but very minor and went away almost as quickly as it popped up. After that was hyperextensions. No weight for first set and then a little weight to test for second set. Been a while since I did these. I always forget how much they make my hamstring sore. No back or hip pain on these just little soreness from the lower back pump. Rack pulls again. Same as last week but 2” lower. Just the bar was fine but my lower back was stiff from hyperextensions. I added a little weight and that set was easier better and easier than the first. I tried a cue to bend the bar around my legs to engage my lats on the second set. Ab work followed that up. Obliques still sore from last session, have to watch how hard I laughed the last two days with the soreness haha. Goal for crunches was just two sets of 25-50 reps. I could probably get 50 with a lot of effort the first set but recovery not good enough to get 25 the second if I did. I decided to go until I felt that my effort on the first set would just make it tough to get 25. Last on the agenda for today was leg raises. I went until I started to feel uncomfortable. I got a fair number more than I was expecting. I guess some of the core work for rehab has helped keep that area somewhat in shape. Did quite a bit of stretching and then home to eat.